Seated Dumbbell Overhead Triceps Extension
Classic vertical tricep stretch using a single heavy dumbbell held with both hands.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Sit on short-backed bench holding dumbbell overhead with both hands under top plate. Lower dumbbell behind neck by bending elbows, keeping elbows pointing forward.
- Primary Muscle: TRICEPS
- Secondary Synergists: Pure Isolation
- Rest Interval: 60 seconds between sets
Seated Dumbbell Overhead Triceps Extension Anatomy Activation
Primary motor unit recruitment for triceps with secondary synergist stabilizers.
Step-by-Step Execution Guide
Sit on short-backed bench holding dumbbell overhead with both hands under top plate.
Lower dumbbell behind neck by bending elbows, keeping elbows pointing forward.
Drive weight back overhead to full tricep lockout.
Common Mistakes & Form Fixes
Letting elbows flare wide out.
Dropping dumbbell too fast.
Carefully lower dumbbell to lap at set conclusion.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
